| |
RosaceaNet Article
Controlling Flare-Ups Can Boost Self-Esteem
Rosacea’s emotional toll can be worse
than the physical aspects. Insensitive questions, misconceptions
that heavy drinking or poor hygiene caused the condition, feelings
of embarrassment and the desire to look “normal” can decrease
self-confidence and lead people with rosacea to decline social
invitations, postpone or cancel business meetings and miss work.
Research shows that effectively
controlling the physical aspects can significantly improve one’s
emotional well being, self-confidence and social life. The key to
controlling rosacea is to use medications as prescribed, follow a
rosacea-friendly skin care regimen and avoid triggers. While using
medication as prescribed and adhering to a skin care routine are
pretty straightforward, making lifestyle modifications that minimize
flare-ups but do not severely limit everyday activities can be a
challenge. Here are some tips for dealing with common rosacea
triggers without severely limiting your activities.
Cooking: Staying Cool in
the Kitchen
Exercise: Keeping Fit while Minimizing Flare-ups
Food and Drink: Tips for Monitoring Your Diet
Heat: Ways to Protect Your Skin
Sun: Protection Strategies that Work
Stress: Reduction and Avoidance Techniques
Travel: Savvy Tips for Travelers with Rosacea
Wind and Cold: How to Weather
Yard Work and Housecleaning: Tips to Make Them Bearable
Cooking: Staying Cool in
the Kitchen
Just because you cannot stand the heat does not mean that you must
stay out of the kitchen if you have rosacea. The trick is to keep
cool. Here are some ways to keep your cool while preparing a
homemade meal for one or 20:
-
Ventilate your kitchen when you cook:
Open windows, use fans.
-
Prepare some dishes in advance.
-
Breakaway to a cooler room as often
as you can.
-
Wear loose comfortable clothing.
-
While cooking, use one or more of the
cool-down strategies listed in the box below.
Exercise: Keeping Fit
while Minimizing Flare-ups
Exercising without experiencing a flare-up can be particularly
challenging. A survey conducted by the National Rosacea Society
revealed that heavy exercise triggered a flare-up in 56% of the
respondents. Here are some ways to minimize flare-ups while
exercising.
-
Make sure you are cool before you
begin. If not, cool down with one or more of the cool-down
strategies.
-
Take breaks as needed to cool down,
using one or more of the cool-down strategies. A skater found that
breaking every 15 minutes to cool down kept her flare-ups at bay.
-
Lower the intensity. Lower intensity
exercise still gives you the benefits of exercise.
-
Increase the frequency. Instead of exercising for 45 minutes,
exercise for three 15-minute sessions.
-
Try
aqua aerobics.
-
When
exercising outdoors during warm weather, use these tactics:
-
Exercise in the early morning or late evening when it is
cooler.
-
Avoid
hot asphalt.
-
If
the sun is out, opt for shaded trails and be sure to protect
your skin from the sun.
-
When
exercising indoors, make sure the room is well ventilated and
not too warm or stuffy.
Food and Drink: Tips for
Monitoring Your Diet
Numerous foods and beverages can cause a flare-up. The key to
avoiding these flare-ups is to know which foods and beverages, if
any, are triggers for you. Some of the most common triggers
according to a survey conducted by the National Rosacea Society are
alcohol (52%), spicy foods (45%) and heated beverages (36%). Here
are some tips to help you control diet flare-ups:
-
Keep a trigger journal. If you eat or
drink something that causes a flare-up, record the experience in
your journal so you know to avoid it.
-
At social events, avoid known
triggers and do not experiment.
-
Stick to non-alcoholic beverages if
alcohol triggers a flare-up.
-
Proceed with caution around spices.
Cayenne and red pepper trigger flare-ups in many people with
rosacea. Curry, chili powder, black pepper, white pepper and salsa
have also been known to cause a flare-up.
-
Heated beverages pose a risk. Hot
chocolate, cider, coffee, tea and other thermally warm beverages
can trigger a flare-up.
-
Liver, vinegar, soy sauce, dairy
products, certain fruits and vegetables are triggers for some.
-
At the grocery store, read labels
before you purchase.
Heat: Ways to Protect
Your Skin
Beating the heat can be a year-round challenge for rosacea
sufferers. Here are some strategies designed to help keep you cool:
-
Avoid steam, saunas, hot showers and
hot baths.
-
Control indoor temperatures. In
winter, indoor heat can cause a flare-up. When possible set the
thermostat to a temperature that does not trigger your rosacea. In
the summer, retreat to air-conditioned places.
-
Ventilate stuffy areas with fans and
open windows.
-
Dress in layers; if you start to
overheat, you can easily remove a layer.
-
When the weather is warm, wear
lightweight loose-fitting clothes.
-
On warm windy days, wear a light
scarf and large-brimmed hat to protect your face.
-
Keep your moisturizers in the
refrigerator.
-
A few minutes before bed, place your
pillowcase in a dry plastic bag, put it in the freezer and
retrieve it just before you get into bed
-
If you do become overheated or begin
to flush, cool down quickly with one or more of the cool-down
strategies listed in the box above.
Sun: Protection
Strategies that Work
A survey conducted by the National Rosacea Society revealed that sun
exposure was the number one trigger among respondents, affecting 81%
of respondents. Here are sun protection tips that can help you steer
clear of sun-related flare-ups:
-
Minimize your exposure to the sun by
avoiding direct sun exposure during the peak sunlight hours of 10
am to 4 pm.
-
Wear a wide-brimmed hat that protects
your face from the sun but does not overheat you.
-
Use an umbrella, or parasol, to shade
yourself from the sun when you cannot avoid the sun.
-
Apply a broad spectrum (protects
against UVA and UVB rays) with an SPF of 15 or more, and apply the
sunscreen 30 minutes before going outdoors. Your dermatologist can
help you find a sunscreen that does not irritate your skin.
-
Reapply the sunscreen as needed when
outdoors, every two hours or after being in water or perspiring.
-
Protect your eyes by wearing
sunglasses that shield eyes from both UVA and UVB rays.
Stress: Reduction and
Avoidance Techniques
Emotional stress is the second most common trigger according to the
National Rosacea Society. The good news is that stress reduction and
avoidance techniques can keep stress flare-ups at bay. Here are some
tips others use to successfully control rosacea:
-
Maintain your treatment regimen. When
life becomes especially hectic, it is important to comply with
your treatment regimen to help avoid a flare-up.
-
Don’t skimp on sleep. Adequate sleep
reduces stress, and sleep gives your skin time to rejuvenate.
-
Pace yourself.
-
Think calm. Take a minute or two to
think calming thoughts when under stress.
-
Free your mind with a relaxation
technique, such as deep breathing, progressive relaxation,
visualization, yoga, meditation or listening to a relaxation CD.
-
Write away your worries. Research
shows that taking 15 minutes each day to write down your concerns
is an effective stress-management technique. Ripping up the paper
after you finish writing also helps relieves stress.
-
Participate in a hobby. Doing
something you enjoy can enhance your mental, emotional and
physical well-being.
-
Get a pet. Pets reduce stress for
many.
-
Make time for yourself everyday. Make
a list of things you enjoy. Maybe a walk, catching a favorite TV
show or curling up with a book are on your list. Find time
everyday to do something you enjoy.
Travel: Savvy Tips for
Travelers with Rosacea
Whether it’s for business or pleasure, medications and skin care
practices should not be left at home when you travel. Following
these tips can help you keep your rosacea under control while away
from home:
-
When flying, pack your medication and
any special skin care products in your carry-on bag.
-
Don’t take a break from your normal
skin care routine and use medication as prescribed. Research shows
that consistent use improves the overall effectiveness of therapy.
-
When eating, avoid known triggers and
proceed with caution when trying new foods.
-
Remember to practice sun protection.
Limit your exposure to the sun, wear sunglasses that protect your
eyes from both the UVA and UVB rays of the sun, apply a broad
spectrum sunscreen with an SPF of 15 or more, and wear protective
clothing, such as a wide-brimmed hat.
-
When it is warm outside, plan outdoor
activities for cooler times of the day.
Wind and Cold: How to
Weather
Wind and cold weather are common triggers. Here are tips to help you
avoid these flare-ups:
-
Minimize time outdoors.
-
Cover your face with a scarf or ski
mask to protect it from the wind and cold.
-
Protect your eyes by wearing
sunglasses that shield your eyes from both the UVA and UVB rays.
-
Use a broad spectrum sunscreen with
an SPF of 15 or more on exposed skin. The sun’s reflective powers
are great year round—17% on the sand and 80% on the snow.
-
Wear protective creams that can
create a barrier to shield your skin. Your dermatologists can help
you find a product that does not irritate your skin.
-
Wear loose layered clothing. This
allows you to stay warm and remove layers as needed to prevent
overheating.
-
Reduce indoor heating.
-
Avoid sitting near a lit fireplace or
stove.
-
Limit consumption of heated beverages
and alcohol if these are triggers.
Yard Work and
Housecleaning: Tips to Make Them Bearable
It is possible to keep your yard and home tidy and flare-ups at bay
with these tips:
-
Avoid yard work and housecleaning
when it is hot and humid. If you must work in these conditions, do
so in the early morning or late evening when it is cooler.
-
Follow the sun protection strategies
listed above, which include avoiding the sun, using sunscreen and
wearing sunglasses that offer UVA and UVB protection.
-
Pace yourself when working so that
you do not overheat.
-
If you find yourself overheating, be
prepared to use one or more of the cool-down strategies listed in
the box above.
|
Sources: |
National
Rosacea Society |
|
|
Rosacea
Awareness Program |

An educational program brought to you by the American Academy of
Dermatology.
|
 |
 |
-
Dissolve ice cubes in
your mouth.
-
Drink cold water or a
sports drink.
-
Keep a spray bottle of
cool water close by and mist yourself as needed.
-
Drape an ice pack or cold
towel around your neck.
-
Dab your face and neck
with a cool cloth.
-
Carry a portable,
batter-operated fan and extra batteries so you can
cool down anywhere.
-
Wear sweatbands soaked in
ice water.
-
Take a cool shower.
|
|
|
|